John Myers
When we think of healthy eating, we quickly overlook it – the group of minerals! Trace and bulk elements fulfill numerous tasks in our body from firm teeth, blood formation, and water balance to the immune system. We show why you can’t do without minerals!
What are minerals?
Minerals are essential, inorganic components of food. In addition to vitamins, they belong to the micronutrients and are part of a wholesome, healthy diet. They are not naturally present in the body and must be ingested with food. Minerals themselves do not provide energy, but they are the prerequisite for generating energy from energy suppliers such as carbohydrates, fats, and proteins. Consequently, a deficiency can lead to a physically weak, tired, and unfocused condition.
Unlike vitamins, minerals as inorganic substances are insensitive to frying or braising and are not lost during preparation. It’s just possible that if you cook them for a long time, they will migrate into the cooking water.
The differences between bulk and trace elements
When it comes to minerals, we differentiate between bulk elements and trace elements that occur in the body with less than 50 mg/kilogram of body weight. Hence its name, as only tiny traces are required. Bulk elements such as sodium, calcium, magnesium, chloride, phosphorus, and potassium are involved in building the body, while trace elements such as iron, iodine, fluorine, manganese, and selenium are the catalysts for many physiological and biochemical reactions. A function cannot be demonstrated for all minerals. And so, among them there can also be minerals that are toxic to the body, such as lead, cadmium, or mercury.
Minerals – a list of the most important helpers!
Minerals fulfill numerous tasks:
- they contribute to the normal functioning of the nervous system (potassium, magnesium),
- they transmit nerve and muscle stimuli (potassium) and thus contribute to the functioning of
- the nervous system (potassium & iodine),
- they help with digestion, e.g. by contributing to the formation of stomach acid (chloride),
- they help us to be less tired and tired (magnesium, iron),
- they contribute to protein synthesis (magnesium),
- they maintain the natural appearance of our hair and nails (selenium),
- they strengthen the immune system (iron, selenium, zinc),
- they help with the normal production of thyroid hormones and thus the thyroid function (iodine),
- they contribute to the maintenance of bones (phosphorus, zinc, calcium, magnesium, manganese).
Minerals should not be underestimated due to their diverse functions: For example, a mineral deficiency can contribute to states of tension and thus to headaches.
These foods are mineral bombs
Minerals are found in many different foods and are therefore easy to incorporate into a healthy diet. With a balanced diet, you eat enough for you every day. As an overview, we show you some foods that can be considered sources of minerals:
- Soy (Zinc, Iron, Potassium, Manganese, Calcium, Phosphorus, Magnesium, Chloride)
- Cheese (Zinc, Calcium, Phosphorus)
- Nuts (Zinc, Potassium, Manganese, Phosphorus, Magnesium)
- Spinach (Iron, Potassium, Manganese, Calcium)
- Mushrooms, e.g. porcini (zinc, potassium, and selenium)
- fish (iodine)
- Meat, e.g. beef (iron, zinc, phosphorus)
The use of substitute preparations is usually not necessary. However, if your diet plan does not contain any animal-based foods, e.g. if you are vegan, you must ensure that you are getting certain minerals. These include calcium, selenium, zinc, iodine, and iron. Green types of cabbage (broccoli, Chinese cabbage, cabbage, kohlrabi) are often a sufficient substitute for calcium or you can use calcium-rich mineral water. The absorption of iron from plant foods improves when combined with vitamin C – especially important to know if you have an iron deficiency. For breakfast, for example, eat wholemeal bread (which contains iron) with strips of pepper or oatmeal with a glass of orange juice and at the same time benefit from the combination of the trace element manganese and vitamin C. Iodized salt offers the iodine substitute and nuts are the right choices for the selenium requirement.
